1Fold + hands down→2Walk out to plank
Inchworm
Do thisFold, walk the hands to plank, then walk back and stand tall.
Why it helpsWarms the hamstrings, shoulders and trunk while building whole-body control.
Miami · attendee guide
Workshop bonusReboryn mobility tour · Miami
Miami mobility
movement guide.
The exercises, graphics, cues and exact set structure from our Miami session, ready to revisit at home.
What I noticed in Miami
The five biggest
restrictions I saw.
- 01
Tight adductors
Why it’s commonIf you sit for much of the day and seldom train wide or side-to-side positions, the inner thighs get less exposure to length and load.
Movement that may have felt hardCossack squatsThe straight-leg inner thigh may have felt especially tight.
- 02
Short calves & Achilles
Why it’s commonCalf tightness, previous ankle sprains and rarely practicing a deep ankle bend can all contribute to limited dorsiflexion.
Movement that may have felt hardDownward-dog flowKeeping the heels heavy and the spine long may have felt difficult.
- 03
Restricted hip internal rotation
Why it’s commonHip shape differs person to person. Previous injury and rarely training rotation can also make this direction feel limited.
Movement that may have felt hardBack-leg IR PAIL / RAILLifting the rear foot without the knee moving may have felt almost impossible.
- 04
Restricted hip external rotation
Why it’s commonIndividual hip anatomy, lots of chair sitting and little time in floor or cross-legged positions can shape how this range feels.
Movement that may have felt hardSeated figure-four PAIL / RAILThe crossed knee may have stayed high or the hip may have felt blocked.
- 05
Limited thoracic rotation
Why it’s commonLong sitting and low activity are associated with less upper-back mobility, especially when the spine stays flexed.
Movement that may have felt hardWide-stance windmillsOpening the top shoulder toward the roof may have felt restricted.
Part one · outside
Move, play
and explore.
Warm the whole body, get close to the ground and finish with five mobility fundamentals.
01
Outside · 9 min
Warm-up flow
Open the front and back body, then connect all five shapes.
1Strong high plank→2Knee to same elbow
Slow climber + knee to elbow
Do thisStep forward slowly, then drive the same knee toward the elbow.
Why it helpsBuilds hip flexion, core control and coordination without rushing the range.
1Lower with control→2Glide chest forward + up
Cobra push-ups
Do thisLead with the chest, glide forward and open without jamming the low back.
Why it helpsOpens the front body and introduces controlled extension through the spine.
1Start in plank→2Push hips high + back
Downward-dog flow
Do thisPush the floor away, send the hips high and keep the spine long.
Why it helpsCreates length through the calves, hamstrings, shoulders and spine.
1Strong high plank→2Feet outside hands
Plank to deep squat
Do thisStep or hop outside the hands, lift the chest, then return to plank.
Why it helpsConnects ankle and hip mobility to a strong, confident deep squat.
Round one: learn it. Then one rep each, flowing for four minutes.
02
Outside · 9 min
Section 1 · animal movement
A playful ground sequence with strength, travel and rotation.
1Load the deep squat→2Leap + land softly
Frog leaps
Do thisLand softly in a squat, reset your feet and travel with control.
Why it helpsBuilds lower-body power and teaches a soft, controlled landing.
1Lift into crab→2Travel backward
Reverse crab walks
Do thisKeep the hips lifted and take short, coordinated steps backward.
Why it helpsChallenges shoulder extension, glutes and posterior-chain strength.
1Hover in beast→2Rotate + thread leg
Slow kick-throughs
Do thisRotate from a stable base and extend the leg only as far as you own.
Why it helpsBlends rotation, shoulder stability and whole-body coordination.
1Hands land first→2Feet travel past hands
Lateral ape walks
Do thisHands land first, feet follow, then settle softly into the next squat.
Why it helpsOpens the lateral hips while training shoulders and side-to-side timing.
Four minutes of work. One minute to reset. Repeat once.
03
Outside · 12 min
Section 2 · Core Five
Five fundamentals for feet, hips, rotation and the back body.
1Tall kneel, toes tucked→2Sit hips toward heels
Kneeling toe sit
Do thisSpread the toes and sit back gradually while keeping the breath easy.
Why it helpsBuilds tolerance through the toes, feet and ankles.
1Take a wide stance→2Sink into one side
Cossack squats
Do thisKeep the bent-side heel heavy and the long leg active.
Why it helpsDevelops adductor length, lateral hip mobility and single-side control.
1Reach arms long→2Hinge + rotate open
Wide-stance windmills
Do thisHips back, bottom shoulder down, top shoulder to the roof.
Why it helpsCombines a hip hinge with hamstring length and upper-back rotation.
1Find a long base→2Sink hips forward
Long lunge
Do thisLengthen the stance, keep the back leg active and let the hips sink forward.
Why it helpsOpens the hip flexors and ankles while building long-stance control.
1Hands behind, knees bent→2Press hips + chest up
Reverse tabletop
Do thisPress through hands and feet, lift the hips and open across the chest.
Why it helpsStrengthens the glutes and back body while opening the chest and shoulders.
Finish with two minutes on the movement your body needs most.
Part two · in the studio
Open the range.
Then own it.
We explore internal rotation, external rotation, flexion and extension with one clear passive-to-active progression.
PAILPress into the stretch to build strength at the edge of your current range.
RAILPull deeper using the muscles that create the range you want.
04
Inside · 7 min
Hip internal rotation
Settle into 90/90, then build active internal rotation in the back hip.
1Set both 90° angles→2Sit tall + relax
90/90 sit
Do thisSet both knees to 90 degrees, keep both sit bones heavy and breathe into the shape.
Why it helpsGives you a simple baseline for hip internal and external rotation.
1Press rear foot down→2Lift rear foot up
Back-leg IR PAIL / RAIL
Do thisRelax for 10, press the rear foot into the floor for 10, then lift it for 10.
Why it helpsBuilds active strength and control in hip internal rotation.
Rear knee stays heavy. Only the rear foot presses and lifts.
05
Inside · 7 min
Hip external rotation
Use a grounded figure-four to open the hip, then create strength in both directions.
1Push foot into thigh→2Pull foot toward head
Seated figure-four ER PAIL / RAIL
Do thisRelax, push the crossed foot into the thigh, then pull it upward toward your head.
Why it helpsTurns passive external-rotation range into range you can actively control.
Bum grounded, hands behind, base knee softly bent. Keep the ankle flexed.
06
Inside · 7 min
Passive to active hip flexion
First borrow range with the hands. Then own the same direction using leg and core strength.
1Leg relaxed, hands behind thigh→2Pull knee toward chest
Lying knee hug
Do thisLet the leg relax and use your hands to draw the thigh toward your chest.
Why it helpsExplores passive hip flexion while the leg stays relaxed.
1Sit tall beside block→2Lift straight leg over
Seated active leg lifts
Do thisSit tall and lift a straight leg over the block without leaning back.
Why it helpsStrengthens active hip flexion using the hip and core rather than momentum.
Passive first: hands help. Active second: the leg and core do the work.
07
Inside · 7 min
Hip extension
Open the front line, then connect it to the glutes.
1Find half-kneeling→2Tuck + reach overhead
Half-kneeling hip-flexor reach
Do thisTuck gently, squeeze the back glute and reach up without arching.
Why it helpsOpens hip extension without borrowing the movement from the lower back.
1Lift a level bridge→2Float one knee up
Glute bridge march
Do thisKeep the hips level and make each foot light without losing height.
Why it helpsBuilds glute strength and challenges you to keep the pelvis level.
Open the front. Finish with the back body working.
Workshop bonusBook free analysis